Biceps Curl Technique

Dumbbell Biceps Curl:

• Perform biceps exercises after you work the larger and stronger muscles of the upper body; pre-mature fatigue of the smaller biceps muscles will hinder the ability and potential workout of the larger and stronger back muscles.

• As with every exercise that is performed in a standing position, keep your knees slightly bent, or “soft,” during the entire movement to protect your lower back.

• Place your hands “flush” against the thumb-side of the dumbbell handles, which gives extra weight on the pinky-side. The biceps are forced to rotate the weight.

• Bend your body slightly forward at the hips to provide a little extra resistance for your biceps at the top of the movement.  Otherwise, your muscles will rest.

• In the lowered position, the dumbbells will be at your sides with your palms facing inward, toward each other − hands, elbows, and shoulders all in line.

• Gradually supinate the dumbbells (rotate palms upward) as they are raised, flexing your arms into the lifted position.  Pause, then super slowly lower down.

• Extra Eccentrics: To help get the weight to the lifted position, bend your knees to “drop under” the weight as you lift.  Then, super slowly lower the weight.

Machine Biceps Curl:

• Align your axis of rotation, in this case your elbow, with the axis of rotation of the machine.  There should be a marking on the machine to denote the axis.

• Position the seat so that your upper arm is at the same angle as the upper arm pad and, when you are in the lowered position, the weight stack is not touching.

• Grasp the handles with an underhand grip, with your hands approximately shoulder-width apart.  Hands, elbows, and shoulders should be in a straight line.

• Slowly raise the weight until your elbows are fully flexed with your upper arms remaining on the pad.  Focus on lifting with the pinky-sides of your hands.

• Return to the lowered position by super slowly lowering the weight until your elbows are straight and extended, but not overstretched or hyperextended.

• Do not allow the muscles to rest in the lowered position; go down slowly, then right back up. Before exiting the machine, after you have lowered the weight for the final rep, stand up to release the tension on the biceps muscle and elbow.